Injuries and Injury Prevention in Fitness

Muscle Strains

Injuries caused by twisting, pulling, or overstretching muscles or tendons.

Acute Strains

Strains that occur suddenly with severe pain.

Chronic Strains

Strains that develop over time due to repeated stress.

Delayed Onset Muscle Soreness (DOMS)

Muscle pain experienced 24-48 hours after intense physical activity.

Tendonitis

Inflammation of a tendon due to repetitive strain or overuse.

Sprains

Overstretching or tearing of ligaments at joints.

Dislocations

Injury where bones move out of their usual positions.

Fractures

Breaks in bones caused by high-stress activities or falls.

Simple Fracture

A bone fracture that does not break through the skin.

Compound Fracture

A fracture where the bone pierces through the skin.

Concussions

Traumatic brain injury caused by impact or collision.

SHARP

A mnemonic for recognizing injury: Swelling, Heat, Alteration of function, Redness, Pain.

PIER

An acronym for immediate response: Pressure, Ice, Elevate, Restrict movement.

Body Positioning

Proper alignment of the body during physical activity to prevent injury.

Proper Lifting Techniques

Methods used to lift weights safely to avoid injuries.

Movement Preparation

Warm up with stretching and mobility exercises before physical activity.

Helmet Use

Wearing properly fitted helmets during contact sports to prevent concussions.

Reporting Injuries

Informing teachers, coaches, or guardians about injuries immediately.